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Paces & zones

What do the training zones Jog, Easy, Moderate, Hard, VO2max and Sprint mean?

Trait works with six zones (0–5): Jog (recovery), Easy (base endurance, centre = Feelgood Pace), Moderate (faster base), Hard (around the anaerobic threshold), VO2max and Sprint. All zones are linked and are prescribed as paces.

In Trait, your sessions are always assigned to a zone. The zones are prescribed to you as pace ranges and are all linked: if one changes, they all shift.

ZoneName in the appMeaning
0JogRecovery – a very gentle jog to recover
1EasyBase endurance. The centre of this zone is your Feelgood Pace
2ModerateSlightly faster base work
3HardThe range around your anaerobic threshold
4VO2maxVery intense, typical for intervals
5SprintMaximum speed over short segments

Where the zones come from

  • The lower zones (0–2) are derived from your Feelgood Pace and continuously refined through your effort ratings and the heart-rate analysis.
  • The upper zones (3–5) are mainly calibrated by the Assessment Run (Pro), which roughly determines your threshold.

For how all of this fits together in detail, see How does Trait come up with my paces?

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